There are millions of people in the whole world who work full-time night shifts, evening shifts, rotational shifts, and many other irregular shifts.
There are millions of people in the whole world who work full-time night shifts, evening shifts, rotational shifts, and many other irregular shifts. Shift work and long shift working hours cause several health issues like an increased risk of metabolic problems, heart disease, obesity, and certain cancers. People work through the night for numerous reasons. Working like this may develop shift work disorder. Shift work disorder causes cognitive impairments and physical complications. Moreover, it also affects your occupational performance and it makes workers more prone to errors and accidents.
This disorder is a chronic long-term condition that disrupts day-to-day life. Here are some symptoms which you may experience.
Finding difficulty in concentration
Lack of energy and tiredness
Trouble with relationships
How to set a night work sleep schedule?
There should be consistency in your sleep. If a person will stick to a sleeping schedule then it will be a key to his/her healthy lifestyle. You can also maintain a sleep-wake schedule if you will wake up at 5 pm for your night shift and go to sleep at 8 am after coming home after work. It will be difficult for you to sleep if there will be people who can disrupt your sleep so try to make them understand the importance of your sleep. They should not wake you up unless there is an emergency. Avoid light and noise exposure issues for sleeping during the day.
Before going to bed, do take a hot water bath, you can also mediate and can do any other relaxing activity. Do whatever makes you feel relaxed, it will help you in getting better sleep at night. The Key is getting adequate sleep every 24 hours. Never sleep less than six hours or more than 10 to 11 hours of sleep per day.
Strategies to manage Shift Work Sleep Disorder
We all know that shift work causes many problems which affect our performance and over well-being. Here are some tips you can use to mend your sleep and decrease the adverse effects of shift work.
Sticking to a sleeping schedule: If your sleep will be consistent then it will give your circadian rhythm the ability to adjust.
Get enough sleep: If you will sleep properly, you will feel fresh the next day. You will stay productive and active throughout the day.
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Be careful with your caffeine: If you will drink your coffee before your shift starts then it will make you more alert and conscious but if you will drink coffee after the shift then it will disrupt your sleep when you get back home.
Avoid working multiple nights in a row: If you will continue working several nights then it will make you sleep-deprived. You should give time to yourself to recover by taking off days in between your shifts.
Limit disturbances during sleep hours: You should make your family understand the body clock and its effect on sleep. Ask your family not to make noise and turn off your phone while you are sleeping.
Have a proper diet: Try eating thrice a day. Meals are essential for your body and try to avoid junk food as much as you can. Eat healthy food like fruits, vegetables, and cereals.
Take measures to stay alert at work: Make sure your workplace is bright and cool. Try to make a friendly environment at your office.